If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. You should be able to run continuously for about 20 minutes to do the challenges. If you’re a beginner runner, try this challenge instead.
Fun running challenges – instructions
Please read the general exercise safety guidelines here. Also make sure that you warm up before your runs and cool down afterwards, with a few minutes of either walking or slow jogging.
Challenge 1 – 15 minutes to 30 minutes
For this simple challenge, you run on alternate days, increasing your run time slightly each day, as shown in the chart.
Challenge 2 – 400 minutes in 4 weeks
Set your own schedule, but aim to notch up 400 minutes over the course of 4 weeks.
Suggested weekly schedules for the 400 minutes challenge
These are some combinations of weekly run times you could use:
- 2 x 30 minute runs plus 1 x 40 minute run
- 2 x 30 minute runs plus 2 x 20 minute runs
- 2 x 40 minute runs plus 1 x 20 minute run
- 4 x 25 minute runs
- 2 x 20 minute runs plus 6 x 15 minute runs
Challenge 3 – Pyramid sprints 4 week challenge
In this challenge, you alternate sprint runs with walking. For the first half, the sprint run increases with each interval. Once you reach the maximum sprint time, it decreases with each interval. The maximum sprint time in weeks 1 and 2 is 40 seconds, in week 3 it’s 50 seconds and in week 4 it’s 60 seconds. Each workout should start and finish with a 3 minute jog to warm up/cool down.
Using a treadmill for the challenges
If you don’t like running outdoors then treadmills are a good option and even have some advantages over outdoor running. For example, with timed intervals like the pyramid challenge, it is very easy to time your intervals on a treadmill.
Now that folding treadmills are widely available, having a home treadmill doesn’t mean you need a dedicated workout space. You can fold your treadmill up and store it out of the way between workouts. If you’re thinking of buying a home treadmill, here are some points you should consider:
- If you’re going to be using the treadmill for running, avoid very lightweight models that are only suitable for walking speeds. Also, a cushioned running/walking deck will help to absorb impact.
- Dimensions: there’s a slight variation in dimensions between models. If you’re tall, you might prefer a longer walking/running deck to allow for a longer stride. Obviously, the treadmill needs to fit in your chosen storage place when it is folded away.
- What sort of a console do you want? Is it important to you to have a multi-feature console with a choice of preset programs, or will you be happy with something simple that just lets you set speed and incline? Extra functions add to the cost of the treadmill, so think about whether you really need them.
- What is the incline range? Some treadmills only have a limited incline range. Models that offer up to 12% give you more options to vary your workouts and to challenge yourself more as your fitness improves.
- Maximum speed – if you run fast, or plan to do sprint intervals, you should bear the maximum speed in mind. For walking, or average speed running, any treadmill will be fine.
See a treadmill buying guide here
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